Workout of the Day
—Warmup—
- 800m Run/1000m Row
- 40 Double Unders
- 90 sec. Paleo Chair Hold
- 20 Air Squats
- 20 Bridges (squeeze glutes at top)
- 60 sec. Dead Hang Hold
- 20 PVC Pipe Dislocates
- 20 PVC Pipe Figure 8s (10 each direction)
- 20 Buzz Saws
- 20 Kettlebell Swings (light wt)
- 20 Front Squats (45# bar)
- 20 Push Presses (45# bar)
- 5 DB Thrusters (25#)
- 5 Pull Ups
—Conditioning—
For Time:
- 10 Dead Hang Pull Ups
- 20 Double Unders
- 30 DB Thrusters (35/25)
- 40 Kettlebell Swings (53/35)
- 50 Air Squats
- 40 Kettlebell Swings
- 30 DB Thrusters
- 20 Double Unders
- 10 Dead Hang Pull Ups
